Calories per serving are careful estimates from the recipes, and the formulas give an average for people like you — real needs differ by about 10 %. Weigh yourself once a week and adjust. This is meal planning, not medical advice: if you are pregnant or breastfeeding, have diabetes, kidney disease or an eating disorder, plan your diet with a doctor.
Weekly meal plan by calories
Enter your height, weight, age and goal: the calculator works out your daily calories, protein, fat and carbs, then builds a week of Smakota dishes. Every dish comes with the right portion — 1 serving, 1¼ or ¾ — so that each day lands on your target. Do not fancy a dish? Swap it in one tap, and move the finished week to your menu to get the shopping list.
